Is One-on-One or Group Therapy Right for You?
When you’re looking for support, one of the first questions that comes up is whether to try one-on-one therapy or group therapy. Both can help in different ways, but the experience of each feels different. Understanding what they offer makes it easier to figure out what might feel best for you right now.
One-on-One Therapy
In individual therapy, the space is only for you. You set the pace and decide what feels comfortable to discuss. This can be especially important if you’re carrying trauma that you’ve never processed before or aren’t used to talking about.
Some people feel more comfortable in private because it means not having to manage anyone else’s reactions. You don’t have to worry about how others will respond or whether it’s too much. The therapist is there to focus fully on you. Over time, this will create a sense of safety that makes it easier to dig into what’s going on beneath the surface.
Group Therapy
Group therapy works differently and can be just as healing. You share the space with others going through similar issues. Topics can be general, like depression support, or more specific like religious PTSD. The therapist leads the group, but the healing often comes from hearing each other’s stories.
At first, it can be intimidating to open up in this type of setting. As people begin to listen, share, and support each other in ways that feel grounding, the group often becomes a safe space unlike anything else. Instead of feeling isolated, you start to notice that others really do get it.
Groups can also be a place to practice things in real time, like speaking up, setting boundaries, listening without judgment, or building trust with others. The genuine connections can motivate you to show up even on hard days.
How to Decide
Reflect on what feels most important for you right now in your therapeutic journey. If privacy and self-determined pacing feel safest, 1:1 therapy might be the place to begin. If you’re looking for belonging and a consistent reminder that you’re not alone, group therapy can absolutely meet those needs.
Some clients switch between the two at different points in their healing. It’s also common to do both at once by using individual therapy to process personal details and group therapy to practice skills and build a sense of community. There isn’t one “best option.” What matters most is finding a setting that feels safe enough for you to start opening up and digging down.
If you’re not sure, a therapist can walk you through the options and help you land on what makes sense for where you are. Taking the first step is often the hardest part, and whichever kind of sessions you choose, you deserve the support that comes with it.
